Back · Stick
Stick Bent Over Pronated Grip Row
How to do the stick bent over pronated grip row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stick
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Hold a stick with a wide overhand grip and hinge forward at the hips until your torso is near parallel to the floor, back flat. Pull the stick toward your lower ribs by driving your elbows back and out, then lower under control.
- 1Feel your upper back and rear delts squeeze as you row to your ribs
- 2Drive the elbows back and slightly out with the wide grip
- 3Keep your core braced and spine neutral throughout the hinge
Common mistakes
- Avoid rounding your back; hold the hinge position
- Do not shrug the shoulders up toward your ears
- Avoid using momentum or standing up to heave the stick
Muscles worked
The stick bent over pronated grip row mainly works the mid traps, lats, and rear delts, with the biceps, forearms, lower back, upper traps, and lower traps assisting.
- Mid TrapsPrimary
- LatsPrimary
- Rear DeltsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- External RotatorsMinor
Kovo programs the stick bent over pronated grip row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.